Strength
a) Back Squat – 4×10 @ 65-70%
b) DB Bicep Curls – 4×12 (at the same time)
—Superset a/b every 4 minutes. Try to end around 70% for part (a). You should not be leaving more than 1-2 reps in the tank after set 2, so go heavy!
Conditioning
3 RFT
30/25 Cal Ski
25 Box Jump Overs 24/20″
30/25 Russian KB Swings 88/70#
WOD Notes: Goal is 13-17 minutes. Make sure to step down from the BJO (don’t jump down). Swings should finish where the bell is just above nipple line. Remember – August challenge = max unbroken with 100# KB.
Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) DB Pull-over – 4×12 (2 DB’s)